Charlotte workout

Charlotte Crossfit Workout

Overview of the Charlotte CrossFit Workout

Charlotte is a CrossFit workout named after the city of Charlotte, North Carolina. It is a benchmark workout that was first introduced in 2010. Charlotte is not a workout that has been used in any CrossFit Games, semifinals, regionals, or open competitions. The workout is a combination of weightlifting and gymnastics movements that are designed to test an athlete’s strength and endurance. The workout is considered to be of moderate difficulty and can be completed in under 20 minutes. The benefits of the Charlotte workout include improved cardiovascular endurance, increased strength, and improved overall fitness.

Charlotte: Workout Description

  • 21-15-9 reps of:
    • Overhead squats (95/65 lb)
    • Sumo deadlift high pulls (95/65 lb)

The workout is for time, meaning that the athlete must complete all the reps as quickly as possible. The recommended weights for the overhead squats and sumo deadlift high pulls are 95/65 lb. The athlete must complete 21 reps of each movement, then 15 reps of each movement, and finally 9 reps of each movement.

Charlotte: Workout Variations and Scaling Options

  • Reducing the weight of the barbell
  • Reducing the number of reps
  • Substituting the overhead squats with front squats or air squats
  • Substituting the sumo deadlift high pulls with kettlebell swings or dumbbell snatches

Scaling options should be used when an athlete is not able to perform the prescribed movements safely or with proper form.

Charlotte: Tips and Strategies

  • Break up the reps into manageable sets
  • Focus on maintaining proper form throughout the workout
  • Use a weight that allows for consistent movement throughout the workout
  • Use a grip that allows for a smooth transition between movements

Charlotte: Athlete Performance

  • Beginner: 15-20 minutes
  • Intermediate: 12-15 minutes
  • Advanced: 10-12 minutes


The Charlotte workout is a challenging CrossFit benchmark workout that tests an athlete’s strength and endurance. With proper scaling and strategy, athletes of all levels can complete the workout and reap the benefits of improved fitness.